October 31, 2016
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Front Squat (5 sets x 5 reps @ 90% 5RM)
*Warm up with 3 sets of 2-3 reps.
*Use last week’s 5RM for your %.
Metcon (Time)
27-21-15 reps for time of:
Wall-ball, 20/14-lbs.
Handstand push-ups
